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Learn to Run -Starting a Run ProgramSo you have decided to start running. Good for you! The following program is a suggestion of a routine that can prepare you for running for
enjoyment or for training for a specific run. The key to any run program is consistency. That is, decide on a time to run and do not allow something
to come along that will make it necessary to cancel a run. Sample Run Program
Keep in mind that this is a sample program. If you are looking at getting in shape by running, this may work for you. Beginner's Running Program Week - - - - - - - - - - -Run-Walk Ratio (Approximately 20 Minute Total) - - - - 1 - - - - - - - - - - - - -Run 2 minutes, walk 1 minute -do this for 21 minutes total. - - - - 2 - - - - - - - - - - - - -Run 3 minutes, walk 1 minute -do this for 20 minutes total. - - - - 3 - - - - - - - - - - - - -Run 4 minutes, walk 1 minute -do this for 20 minutes total. - - - - 4 - - - - - - - - - - - - -Run 5 minutes, walk 1 minute -do this for 24 minutes total. - - - - 5 - - - - - - - - - - - - -Run 6 minutes, walk 1 minute -do this for 21 minutes total. - - - - 6 - - - - - - - - - - - - -Run 7 minutes, walk 1 minute -do this for 24 minutes total. - - - - 7 - - - - - - - - - - - - -Run 8 minutes, walk 1 minute -do this for 20 minutes total. - - - - 9 - - - - - - - - - - - - -Run 10 minutes, walk 1 minute -do this for 22 minutes total. - - - -10 - - - - - - - - - - - - -Run 11 minutes, walk 1 minute -do this for 24 minutes total. - - - -11 - - - - - - - - - - - - -Run 12 minutes, walk 1 minute -do this for 26 minutes total. - - - -12 - - - - - - - - - - - - -Run 13 minutes, walk 1 minute -do this for 28 minutes total. - - - -13 - - - - - - - - - - - - -Run 14 minutes, walk 1 minute -do this for 30 minutes total. - - - -14 - - - - - - - - - - - - -Run 15 minutes, walk 1 minute -do this for 16 minutes total. - - - -15 - - - - - - - - - - - - -Run 16 minutes. - - - -16 - - - - - - - - - - - - -Run 17 minutes. - - - -17 - - - - - - - - - - - - -Run 18 minutes. - - - -18 - - - - - - - - - - - - -Run 19 minutes. - - - -19 - - - - - - - - - - - - -Run 20 minutes. Work at this until you can run 20 minutes non-stop. After you can run 20 minutes non-stop, you are ready for the Intermediate Program.
This phase of training requires that you stay at the level of running 20 minutes but do it three to five times a week, for three to four weeks.
Week------- - - - - - - - - - - - Run - - 1 - - - - - 20 minutes non-stop, 3 times per week - - 2 - - - - - 20 minutes non-stop, 4 times per week - - 3 - - - - - 20 minutes non-stop, 4 times per week - - 4 - - - - - 20 minutes non-stop, 5 times per week 1. Many people start exercising to lose weight. 2. Some people exercise as a means to quit smoking. 3. Others have as their goals relieving stress. 4. Some use running to gain private time for themselves. Establishing mileage goals works for many. Running a mile non-stop for the first time
can provide you with your first high. Running that mile faster can
keep you going. Then you can increase the distance you can cover continuously to two,
three or more miles. Additional information available in the article on Beginners Programs Women in Motion -modified on July 12.2001 |